Fish Casserole
User Reviews
5
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Prep Time
5 mins
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Cook Time
40 mins
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Total Time
45 mins
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Servings
6
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Calories
287 kcal
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Course
Main Course
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Cuisine
American
Fish Casserole
Description
The Fish Casserole begins with peeled and boiled potato chunks mashed with a small amount of dairy-free butter and plant-based milk to create a smooth topping. Meanwhile, a sauce is prepared by cooking green onions in butter, then adding cornstarch and gradually whisking in more milk to form a thickened base. Dijon mustard, ground nutmeg, and finely chopped anchovy fillets are stirred in to provide depth of flavor. The fish pie mix, baby spinach, and peas are added to this sauce, which is then transferred to a baking dish and layered with the mashed potatoes on top. Baking in a preheated oven at 400°F for 25 minutes forms a golden, bubbling casserole.
The dish combines tender fish chunks with a creamy, slightly tangy sauce and soft vegetables, balanced by the fluffy mashed potato crust. The inclusion of anchovies enhances umami without a strong fishy taste, and nutmeg adds warmth. This casserole is filling and can serve as a substantial main course.
For best results, use similarly sized fish chunks to ensure even cooking, and fresh ingredients for flavor and texture. The casserole should be served hot and rested briefly after baking to allow flavors to meld. Adjust seasoning as preferred, and cover with foil if browned too quickly during baking.
Each serving has 7 WW Blue Plan SmartPoints, making it suitable for those tracking points. The recipe is versatile, allowing additional vegetables to be added if desired.
Ingredients
- 2 pounds potatoes peeled and cut chunks
- 4 tablespoons dairy-free butter divided
- 2 cups plant-based milk use ¼ cup for mashed potatoes; 1 ¾ cups for casserole
- 2 teaspoons olive oil
- 2 green onions finely sliced
- 4 teaspoons corn starch
- 1 teaspoon Dijon mustard
- ½ teaspoon ground nutmeg
- 4 anchovy fillet finely chopped
- 1 ½ cups fish pie mix
- 2 ½ cups spinach roughly chopped, baby
- ½ cup peas 75g, frozen
Instructions
- Preheat the oven to 400 degrees F / 200 degrees C.
- Add the potatoes into some salted boiling water, bring back to the boil, reduce to a simmer cook until tender.
- When done, drain, let cool for a few mins and mash with a 4 tablespoons of milk and 2 tablespoons of dairy-free butter and set aside.
- Melt butter in a sauce pan, add green onions and cook for a minute, then add in cornstarch and cook for a minute.
- Slowly whisk in the milk, then bring to a rolling simmer while stirring continuously (to avoid any lumps) for 3 - 4 minutes until the sauce is thick.
- Switch off the heat, then stir in mustard, nutmeg, anchovies, fish pie mix, baby spinach and peas before transferring mix to a baking dish.
- Top with the mashed potatoes and bake for 25 minutes in the hot oven until golden and the mixture is bubbling.
Notes
- Cut fish into uniform chunks to ensure even cooking in the casserole.
- Use fresh fish, vegetables, and herbs for optimal flavor and texture.
- Season each layer with salt, pepper, and preferred spices to enhance taste.
- Select a baking dish that comfortably fits all ingredients without overflowing.
- Preheat oven fully to 400°F before baking the casserole.
- If the top browns too fast, cover with foil partway through baking to prevent overbrowning.
- Let the casserole rest after baking for easier slicing and flavor melding.
- Serve the casserole hot, timing meal preparation accordingly.
- Adjust quantities or bulk up with vegetables if using less fish.
- This recipe provides 7 WW Blue Plan SmartPoints per serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 287 kcal
% Daily Value*
| Calories | 287kcal | 14% |
| Carbohydrates | 31g | 10% |
| Protein | 17g | 34% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 31mg | 10% |
| Sodium | 232mg | 10% |
| Potassium | 939mg | 20% |
| Fiber | 5g | 20% |
| Sugar | 2g | 4% |
| Vitamin A | 1310IU | 26% |
| Vitamin C | 39mg | 43% |
| Calcium | 147mg | 15% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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